5 Steps You Can Take to Help Prevent Dementia

There’s no guaranteed way to stop dementia, but a few proactive lifestyle changes can significantly lower your risk. 

Dementia isn’t inevitable with age. By focusing on areas like mental activity, physical health, and habits, you can give your brain the care it deserves. 

Here at Rios Healthcare Associates, Tomas Rios, MD, and Nicolin Neal, MD, offer five simple steps to help you prioritize your brain health and minimize dementia risks.

1. Stay mentally active 

Challenging your brain is one of the best ways to maintain cognitive function. Activities like reading, solving puzzles, learning new skills, or taking up hobbies (have you ever wanted to learn guitar or a new language?) keep your mind engaged. 

These activities strengthen the connections between brain cells and help build cognitive resilience. 

If jigsaw puzzles aren’t your thing, technology can help. Brain-training apps or memory-based video games can help you improve your thinking skills and reduce your risk of cognitive decline. 

The key is consistency. It’s not about one wildly intense mental task but making mental challenges part of your weekly routine. 

2. Take care of your heart 

Protecting your heart also protects your brain. High blood pressure, diabetes, obesity, and other cardiovascular issues can increase the likelihood of vascular dementia and cognitive decline. Taking steps to improve heart function can significantly reduce these risks. 

You can improve your cardiovascular health by:

• Managing blood pressure
• Controlling blood sugar (for those managing diabetes)
• Adopting a heart-healthy diet 

A Mediterranean diet is great for overall and brain health. It’s rich in fruits, vegetables, whole grains, healthy fats (like olive oil), and lean proteins. 

Better heart health means better blood flow to your brain and fewer risks as you age. 

3. Get moving 

Exercise improves blood flow and stimulates the release of chemicals beneficial to brain tissue. Even light activities like walking can have a positive impact. 

Shoot for at least 150 minutes of moderate exercise per week. For example:

• Go on brisk walks or take up jogging
• Join dance or fitness classes to make exercise more fun
• Try strength training exercises to build muscle

Not into gyms? That’s okay. Gardening, household chores, or stretching routines like yoga all count. Taking those small steps (literally) can result in lasting benefits. 

4. Commit to healthy habits 

What you put in your body affects your brain. Here’s how some everyday habits can positively impact cognitive health:

Limit alcohol consumption

Drinking too much alcohol damages your brain cells and interferes with memory formation. Stick to the recommended limits: up to one drink per day for women and two for men. 

Quit smoking

Tobacco severely affects your circulation, contributing to high blood pressure and brain damage. Luckily, quitting at any stage reduces risks.

Get quality sleep

Rest helps clear the toxic waste that builds up in your brain throughout the day. Get 7-8 solid hours of sleep nightly. 

5. Stay connected socially 

Social engagement stimulates your brain and lowers stress levels, both of which help protect against dementia. 

Simple ideas to stay engaged include:

• Attending family gatherings, book clubs, or hobby circles
• Volunteering for causes you care about
• Scheduling regular calls or coffee dates with friends

Isolation can be a risk factor for cognitive decline, but even small social interactions can make a difference. Building connections enriches your life and strengthens your mental health. 

If you need guidance about your unique risk factors, we can help. Call Rios Healthcare Associates in Houston and Sugar Land, Texas, or book an appointment online today.